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6 Strength Training Myths—Busted

Over the years, I’ve heard tons of strength training myths that are
just plain wrong. It still amazes me that some of these myths have
been floating around for more than a decade. The following 6 myths are
officially busted:

MYTH #1 : To get 6-pack abs you need to do crunches

I’m going to be frank here…ab crunches are the biggest waste of
time. Yes, you need strengthen your midsection to get toned abs (and
you do this with functional exercises), however, the biggest factor in
getting abs is fat loss. Lose the flab and you’ll see the abs.

MYTH #2 : Light weights and high reps tone muscles

Lifting lighter weights and doing higher reps doesn’t require a lot
of energy. In fact, this method requires so little energy that you end
up only stimulating the smallest of your muscle fibers. That means
your muscles won’t change shape nor will you burn as many calories as
you would with heavier weights and less reps.

MYTH #3 : Strength training makes women get “big”

We can thank bodybuilding magazines for this huge misconception. A
woman’s body chemistry is completely different than her male
counterparts’. Women don’t naturally produce enough testosterone to
get “big”. All of my female clients train with heavier weights and
none of them have ever come close to looking like a bodybuilder. When
women lift heavier weights, the result is sexy muscle tone and more
fat-loss.

MYTH #4 : You should never squat past 90 degrees

Wrong! Studies have shown that going past 90 degrees in the squat
position is less stressful on your knees than stopping at 90 degrees.
In fact, the deeper you go, the more you stimulate your gluteal muscles.

MYTH #5 : Machines are safe to perform exercises

Most machines target muscles by isolating movements, which limits
your range of motion. They also don’t adjust well to all body sizes.
These factors can cause a muscular imbalance and increase your risk of
injury. Free weights do not limit your range of motion during an
exercise and your body makes any necessary adjustment while you perform
the movement.

MYTH #6 : You should wear a lifting belt when going heavy

It might make you feel strong and experienced to strap on that
cowhide lifting belt, but the truth is that your body has it’s own
stabilization system. By using your body’s own support system, you
engage your core muscles, further strengthening and toning your
midsection.

About the Author

Shin Ohtake is the author of the MAX Workouts eBook and creator of the
MAX Workouts fitness program. He is widely recognized for his expertise
in strength-training and weight-loss. Whether it's to lose fat, build
muscle, or increase performance, Shin has been helping men and women at
all different fitness levels transform their bodies and achieve their
fitness goals. Download Shin's free fitness report at: MaxWorkouts.com